Food cravings during your periods

It is normal for a woman to have food cravings; this is due to changes on levels of hormones fluctuations that happens before and after their periods.

There is one specific time of the month when a woman is more likely to be hungrier than normal. This occurs few days after ovulation, this time period of the menstrual cycle is called luteal phase. During this period the body's main goal is to thicken and build up the uterine lining and prepare for a potential pregnancy.

Changes in serotonin levels in the brain likely influence PMS symptoms. Serotonin is a hormone that acts as mood stabilizer and help control your appetite. Levels of this hormone can fluctuate throughout the menstrual cycles. Carbohydrates can indirectly increase serotonin levels, since eating carbs allows tryptophan to cross the blood-brain barrier. Tryptophan helps the body to create serotonin -the lower serotonin levels brought on your period lead to cravings for food high in carbs or sugar.

Progesterone is at its peak just before the periods, which is associated with a bigger appetite. The mood becomes low; hence you might feel the need to comfort food. Estradiol, a form of estrogen, is also connected to carb cravings, while progesterone is linked to sweetened beverage cravings, which might also explain your pre-period snack attacks.

Another possible explanation for food cravings during periods is physical and psychological comfort. Food can play a sensory role in eliminating any uncomfortable feeling of hunger while tasting and feeling pleasant to eat. This comfort of food helps mitigate unpleasant feeling experienced with premenstrual syndrome.

Premenstrual syndrome (PMS)

A common condition that many women experience before menstruation, it can cause both physical and mood changes.

PMS are usually triggered by hormonal fluctuations that occurs before and after the periods. The cravings can be caused by mood changes, irregular periods, and vitamin and mineral deficiencies.

Addition to cravings you might also experience:

• bloating

• headaches

• mood swings

• changes in your poo habits

Food to eat during your periods:

Omega 3

There is evidence to show that omega-3 fatty acids, plus vitamin B12, can help reduce some of the discomforts that women suffer from during menstruation such as cramps.

Food sources: salmon, walnuts

Magnesium:

A woman's need for magnesium increases between ovulation and menstruation as the body looks to replenish its stores by craving high magnesium foods.

Cocoa beans are high in magnesium which is why a lot of women usually crave chocolates close to their periods.

Food sources: dark chocolate, whole wheat bread, black beans, green veggies, oats.

Calcium:

Improve symptoms of PMS like cramps, moodiness, and fatigue.

Food sources:

· Dairy: cheese, yoghurt,

· Nondairy: figs, chickpeas, soybeans

Many people get yeast infectious during or after the period. If you tend to get yeast infections, probiotic-rich foods like yoghurt can nourish the good bacteria in your vagina and may help you fight the infections.

Iron:

Consuming iron will counteract the dip in iron levels that a woman might experience while menstruating.

Food sources: Iron-rich leafy greens like kale and spinach, fish(also rich in magnesium), chicken, and tofu

Food to avoid:

1. Sugary foods: Eating too much of sugary food can cause a spike in energy followed by a crash. This can worsen your mood.

2. Salty food: Consuming lots of salt leads to water retention which can result in bloating. To reduce bloating, you can add small amount of salt in foods and to also avoid highly processed foods that contain a lot of sodium.

3. Caffeine (coffee): Caffeine can cause water retention and bloating.

4. Alcohol: Alcohol can have a numerous negative effect on the body, which can exacerbate the symptoms of your period.

So, I think it is clear now that certain foods are great to eat during the period, while others can worsen your symptoms. You don’t need to quit; you just need to pick the right ones.